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Friday!

Strength: (15:00) Deadlifts
Progressively load to 95%:
5-5-3-3-2, then…
95%x1 rep x 3 sets or 3 rep AHAP

CF Light: AMRAP!
10 Cal: Bike
25 OH KB Swings
15 Sit Ups

Met Con: 15:00 AMRAP!
SA’s B-DAY WOD!
2/19/94 (21)

*940 M Row (7/8) + 21 Hollow Rocks to be done at any point during the workout!

E:
19 BS #135/95
2 Rope Climb: Legless “b2b”
(strict 10 sec rule between climbs)
21 Box Jump Overs “24/20

RX:
19 BS #115/85
2 Rope Climb: Traditional
(OK to break them up)
21 Box Jump Overs “24/20

M(50+)/S:
19 BS #105/75
1 assisted Rope Climb or
2 Rope Climb: assisted
(OK to break them up)
Or 19 SDHP (KB)
21 Traditional Box Jumps
or Alt. Step Ups “24/20